Author: pwsadmin

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!

Warm up: Coach’s Choice

Strength/Skill: Push Jerk

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: For Time (12 Minute Time Cap)

21-18-15-12-9-6-3

Handstand Push Ups

Goblet Squats (1.5/1)(1/25#)

Stimulus/Focus: Strive to complete large sets of work. Choose a challenging handstand push up scale.

Cool Down: 3 Rounds

20 GHD Sit Ups

20 GHD Extensions

Warm-up: Coach’s Choice

Strength/Skill: Get Ready to Work!

WOD: Halloween Team WOD

Run 400 meters as a group of 4

Pair 1: Zombies

“Walk Like the Dead” (30 Wall Walks)

“Grave Busters” (60 Burpees)

“Brain Toss” (60 Wall Balls) (20/14)

“Bloody Bars” (60 Pull Ups)

Pair 2: Defenders

“Haul off the Dead” (200 Meter Partner Carry)

“Fire Breathers” (200 Double Unders)

“Jump High or Die” (100 Box Jumps) (24/20)

“Skull Crushers” (100 Slam Balls) (30/20)

*Switch WODs when both pairs are finished.

Then, run 400 meters as a group of 4 when both are pairs are finished with both parts of the WOD.

In teams of 4, pair off into 2 sets of partners.

Each pair will perform both runs and both parts of the WOD.

Score is the time to complete all work.

Only one person in each pair can work at a time.

Pairs cannot move to the second part until the other pair is finished with their first part.

Stimulus/Focus: Have fun with friends! Happy Halloween!

Cool Down: Team Choice

Warm up: Coach’s Choice

Strength/Skill: Floor Press

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 15 Minute AMRAP

10 Floor Press (95/65)(65/45)

20 ABMAT Sit Ups

Stimulus/Focus: Attempt to complete all work unbroken. Aim for 10 rounds.

Cool Down: 4 Rounds:

100 Meter Run

15 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Review the movement and discuss the intent of the workout.

WOD: CHAD

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lbs)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.

Stimulus/Focus: This workout should be challenging physically and mentally. Take short breaks between large sets of work.

Cool Down: Athlete’s Choice

Warm up: Coach’s Choice

Strength/Skill: Deadlift

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: Six 4-Minute Rounds

A) 200m Run + 10 Toes to Bar + 200m Run

B) 250m Row + 15 Strict Push Ups + 250m Row

Stimulus/Focus: You will alternate between A and B for a total of 3 rounds at each one. You have four minutes to complete the prescribed work-any time remaining is your rest. You will have a separate score (time) for each round.

Cool Down: Tabata Side Plank Holds

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!

Warm up: Coach’s Choice

Strength/Skill: Push Press

10 x 10

Stimulus/Focus: Strive to use 60% of your 1 RM for all sets. Lift on a 2-minute clock.

WOD: 25-20-15-10-5 For Time (20 Minute Cap)

Slam Balls (30/20)(20/15)

Box Jumps (24/20)*Masters may step up.

*Run 400 Meters at Each (-) (total of 4 runs)

Stimulus/Focus: Try to complete slam balls unbroken and find a steady pace on the box jumps and runs. Take short breaks when needed.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Front Squat

1 x 1

Stimulus/Focus: Spend 10 minutes getting AHAP for 1 rep.

Strength Metcon: 5 Rounds For Total Reps

Minute 1: Max Effort Reps at 90% of Heaviest Today

Minute 2: Rest and Change Weights

*Decrease weight each round: 90%, 80%, 70%, 60%, 50%

Stimulus/Focus: Work as much as you can during the minutes of work. You have a 1:1 work rest ratio. The reps do not have to be unbroken. You will have a separate score for each round.

WOD: Five 2-Minute Rounds

7 Pull Ups

7 Front Squats (135/95)(95/65)

7 Handstand Push Ups

RX+: C2B, (185/135)(135/95), Strict HSPUs

Stimulus/Focus: This work should be completed as quickly as possible. The only rest you have is the time it takes to complete the 21 reps. Strive to complete all work unbroken with minimal rest in between movements.

Cool Down: Tabata Hollow Rock Holds

Warm up: Coach’s Choice

Strength/Skill: Rope Climb

Spend some time working the skill!

WOD: Partner Chipper for Time (45 Minute Time Cap)

100 Calorie Row

90 Air Squats

80 Burpees

70 Alternating Lunges

60 Toes to Bar

50 Assault Bike Calories

40 Ring Rows

30 Seated Knees to Elbow

20 Ring Dips

10 Rope Climbs

Stimulus/Focus: Split work however you would like. One partner works at a time. Have fun with a friend!

Cool Down: Athlete’s Choice